HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Pigeon Pose on Box: 50 Seconds Each Side

Box Supported Ankle Stretch: 50 Seconds Each Side

B: Warm-up (No Measure)

30 Seconds Each:

Jog in place

Spidermans

Slow Air Squats

Side to side hops

Mountain Climbers

Cossack Squats

Butt Kickers in place

Frog Hops

Box Step-ups

High Knees in place

Push-up to Down Dog

Lateral Box Step-overs

High Skip in place

Slow Burpees

Box Step-ups

C: Metcon (4 Rounds for reps)

On the 2:00 x 4 Rounds:
7 Bar Muscle-Ups (Sub C2B)

7 Double DB Power Cleans (R+50/35, Rx 40/25)

Max Forward Step Alt Double DB Front Rack Lunges

*Home MU sub = pendlay rows

*try to get 10-16 lunges each round

Note: Record max lunges for each round

D: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (R+115/75, Rx 95/65)

6 Burpee Box Jump Overs (R+24/20, Rx20/16″)

Rest 2 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (R+135/95, Rx 115/75)

6 Burpee Box Jump Overs

Rest 2 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (R+155/105, Rx125/85)

6 Burpee Box Jump Overs

* The runs should take around 2 mins or less to complete, giving you about 3 mins to work through the inside work

*Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets

*Try 2+ rounds on each